Sep 13, 2020

Monday Sept 14 - Saturday Sept 19, 2020

Monday September 14th

New evening class times for Mondays and Wednesdays starts today, Sept 14.

Monday and Wednesday evenings now at 5:45pm and 7pm.

Part A

8min AMRAP                                     

10 scap pull ups                                   
10 RNT deadbug                                               
10/leg single leg glute bridges                                                            
20 squat jacks with band                                             
30sec banded bottom hold squat- hold plate

Part B

Squat- Week 2                               
3 x 3

Part C

EMOM x 10                                                    
1- 7 front squat 55% - pause 2sec at bottom                           
2- Strict pull ups 55% of max reps  

Part D

8-1 ladder                                           
KB Hang snatch RA 1.25/1p                                            
KB Hang snatch LA                    
KB SA Thruster RA                           
KB SA Thruster LA

Tuesday September 15th

Part A

3 rounds NFT                           
200m run                               
30sec L shape HSH                                
1 length/arm OH carry-heavy                                                           
30sec hollow hold                                                                       
10 Cuban press  
        
Part B

Strict press- week 2                     
3 x 3

Part C

EMOM x 10                                            
1- 8 Behind the neck press 55%                                             
2- 8 Ring rows- pause 2sec lower

Part D

Min 1 - max push press-60%                                                 
Min 2- 200m run                                             
Min 3- max burpee over bar                                                    
Min 4 - max push press-60%                                                
Min 5- 60 DU's                                          
Min 6- max burpee over bar                                         
Min 7 - max push press-60%                                                
Min 8- 200m run                                              
Min 9- max burpee over bar                                                
Min 10 - max push press-60%                                                
Min 11- 60 DU's                                          
Min 12- max burpee over bar    
 
Wednesday September 16th

Part A

15min bMU practice

Part B

Every 3min x 4                                              
5 T2B -drop-reset                           
3 C2B- drop reset                        
1 bMU- drop reset                     
3 C2B- drop reset                            
5 T2B                                                  
Resets are no more than 5sec

Part C

100 DU's                                             
90 Abmat sit ups                           
80 OH walking lunges 45/25                                                        
70 push ups                                       
60 WBS 20/14                                
50 Pull ups                                              
40 KB swings 1.5/1p                         
30 Goblet squats 1.5/1p                                                           
20 T2B                                                  
10 Ring dips  
  
Thursday September 17th

Part A

8min AMRAP                              
20 sec reverse plank- shoulders and heels on ground                                       
10 Good mornings -light wt                                                                                                     
10 Kneeling face pulls                                                                                   
10 cal row

Part B

Deadlift- week 2                             
3 x 3

Part C

EMOM x 10                                                          
1- 8 / leg DB Lunges                  
2- 8 Seated box jumps- add height from last week

Part D

3min AMRAP x 4                           
3 DB power clean 50/35           
6 push ups                                              
9 Air squats                                    
rest 1min

Friday September 18th

Part A

10min AMRAP                          
12 shuttle run with burpee                                                                      
12 YW's-small plates                                          
12 HS Pike shoulder taps                                                                                                             
12 Banded low rows 

Part B

Bench Press - week 2                
3 x 3

Part C

10 rounds- 20min cap                                         
12/10 cal row / bike/ ski               
10 DB glute elevated floor press 50/35                       
5/4 strict pull ups                            
1min rest

Saturday September 19th

Part A

15min mobility

Part B

30 C&J 135/95                                
1mile run                                           
10 rope climbs                                          
1-mile run                                          
100 burpees

Sep 6, 2020

Monday Sept 7 - Saturday Sept 12, 2020

Monday September 7th

No Classes today

Tuesday September 8th

Part A

8min AMRAP                                     
Row 10 cal                                         
10 reverse hypers-slow                                                
1 length banded walk               
10 plate goblet squats-arms extended

Part B

Squat- Week 1                                 
3 x 5

Part C

EMOM x 10                                                    
1- 8 front squat 50% - pause 2sec at bottom                            
2- Strict pull ups 50% of max reps 

Part D

8min AMRAP                                                                         
16 Wallballs                                                                 
8 Power cleans 135/95

Wednesday September 9th

Part A

3 rounds NFT                                   
1 wall walks with 15sec hold-                                      
1 length/arm OH carry                   
10 prone dowel Y's               
3 arch to hollow each way
30 single skips

Part B

Strict press- week 1                     
3 x 5

Part C

EMOM x 10                                            
1- 8 Behind the neck press 50%                                              
2- 8 Ring rows- pause 2sec at top

Part D

21-15-9                                           
Pike tripod push ups – feet on box                                                   
Box jumps 24/20
KB swings 2/1.5p

Thursday September 10th

Part A

EMOM x 12                                        
1- 20sec/side poloff hold                                               
2- 10 Good mornings -light wt                                                                
3-10 Russian KB swing                                    
4- 10 Kneeling banded Lat pull downs

Part B

Deadlift- week 1                             
3 x 5

Part C

EMOM x 10                                                          
1- 8 / leg DB Lunges                  
2- 8 Seated box jumps

Part D

2 rounds                                             
20 Power snatch 125/85                                                  
40 DU's                                                
20 Burpees                                       
40 DU's   

Friday September 11th

Part A

10min AMRAP                          
Run 200m                            
12 prone butterflys                                            
12 Plank shoulder taps                                                                                                            
12 Banded rows                                      
5 push ups                                       
3 dips

Part B

Bench Press - week 1                
3 x 5

Part C

5 rounds                                     
8 Glute elevated Narrow grip DB floor press- pause 2 sec elbows on ground
immediately into                                              
8 Bent over Duo DB row - pause 2sec lower- 90sec rest

Part D

3 rounds                                             
8 T2B                                                 
12 Thrusters 95/65                     
then                                                     
3 rounds                                              
8 pull ups                                         
12 OH squats 95/65

Saturday September 12th

Part A

15min mobility

Part B

0-10min                                          
1200m run                                            
10-15:00min                                                          
1 round                                                        
30 burpees over bar                          
30 PC & J 95/65                                         
15-20min                                           
2 rounds                                                    
15 lateral burpees over bar                                                        
15 Front squats 95/65                        
20-25min                                                            
3 rounds                                               
10 burpees                                         
10 clusters 95/65                         
25-35min                                                
1200m run
 

Aug 30, 2020

Monday Aug 31 - Saturday Sept 5, 2020

Monday August 31st

5 rounds                                            
5min AMRAP                                   
1 round Barbara                    
Max reps X barbell movement 135/95                                           
2min rest after each round                                                           
Power Cleans                                                   
Front squats                                      
Hang squat clean                                 
Power clean & jerk                       
Cluster

Barbara=                                       
20 pull ups                                      
30 push ups                                       
40 sit ups                                             
50 Air squats                                 
*modify reps accordingly

Tuesday September 1st

Part A

Bench press                                              
3,3,2,2,1,1

Part B

10 Rounds                                       
200m run                                       
25 DU's                                           
Rest 1min after each round  
 
Wednesday September 2nd

Part A

3 x 3 snatch balance                  
3 x 3 tall snatch                                
3 x 3 snatch

Part B

AMRAP 7min                                         
3 bMU or 6 C2B                                               
6 squat snatch 125/85               
9 Cal row                                            
12 TTB                                                
rest 3 min                                      
AMRAP 7min                                        
3 bMU or 3 jumping transitions                                               
6 OHS 125/85                                    
9 Cal row                                            
12 GHD  

Thursday September 3rd

Part A

Strict Overhead press                       
3,3,2,2,1,1

Part B

3 Rounds for time                             
600/400m row                                          
3 rounds                                           
1 rope climbs                                     
4 SDLHP 115/75                         
8 Alt pistols  

Friday September 4th

Part A

For time                                                      
15-12-9-6-3                                                 
TTB                                                                     
Push ups                                                                
15-12-9-6-3                                                 
Dips                                                               
Pull ups

Part B

Row for max meters/reps with a partner 15min
0-3min- max reps Push press 95/65
3-6min min- max HP clean
6-9min- max OH squats
9-12min- max front rack lunges
12-15min max P snatch

Saturday September 5th
                                      

Part A

15min mobility

Part B

For time                                         
50 Burpee box jump 24/20                                                   
1000m run                                            
50 P snatches 95/65              
1000m run                                        
10 lengths OH walking lunges 45/25                                                           
1000m run                                          
50 HP C&J 95/65

Aug 23, 2020

Monday Aug 24 - Saturday Aug 29, 2020

Monday August 24

Part A

E3MOM x 5    
1 length crab walk
5 burpees      
10 med ball cleans 20/14
200m run  

Part B

Elizabeth  
21-15-9   
Cleans 135/95  
Ring dips   
(RX is squat cleans)     
  
Tuesday August 25

Part A

15 min Mobility

Part B

400m run

4 rounds of Nate  

400m run      

3 rounds of Nate   

400m run

2 rounds of Nate

400m run   

1 round of Nate

Nate=  2 rMU, 4 HSPU, 8 KB swings 2/1.5p


Wednesday August 26

Part A

E3MOM x 5

5 KB OH squat  
10 KB RDL  
10 SA suitcase walking lunges  
15/12 cal row

Part B

30-20-10    

Power snatch 95/65    

Burpee box jump over- hands permitted to touch box- feet do not need to 30/24  

Thursday August 27

Part A

15min mobility

Part B

Mary  
20min AMRAP   
5 HSPU     
10 pistols
15 pull ups

Friday August 28

Part A

3 rounds NFT
1 LL rope climb OR 15sec rope hold  
1 rope climb  
20 cal row

Part B

21-15-9    
DB power cleans   50/35    
50 DU's after each round    
directly into   
21-15-9
DB front squats  
200m run after every round  
 
Saturday August 29

Part A

4min cap    
15-12-9-6-3  
TTB  
Push ups
At the 4min mark
4min cap
15-12-9-6-3       
Dips   
Pull ups

Part B

5k run for time

Aug 16, 2020

Monday Aug 17 - Saturday Aug 22, 2020

Monday August 17

Part A

3 attempts to max rep rMU

Part B

Set the room up as a large circuit  
3 rounds 40sec work:20sec rest  
cal on ski erg   
KB swings 1.5/1p       
Push ups   
SDLHP 95/65    
cal on rower
Box jumps 20/14   
Push press 95/65    
Cal on bike   
pull ups  
DU's  
Front squat 95/65   
WBS 20/14   
rest 2min after each round

Tuesday August 18

Part A

 3 rounds NFT

1 LL rope climb OR 15sec rope hold  
1 rope climb  
20 alt pistols

Part B

 4 rounds
Row max calories in 1min  
directly into 3 rounds
3 Deadlifts 135/95  
2 HP clean   
1 push jerk    
rest 1min   
Score is calories and time to complete

Wednesday August 19

Part A

30min to build to a heavy single power snatch then spend the remaining time building to a heavy hang squat snatch

Part B

15min AMRAP   
1 round of Cindy + 1 Squat snatch 115/75   
1 round Cindy + 2 squat snatch   
1 round of Cindy + 3 Sq snatch…

Thursday August 20

Part A

5min cap    

15-12-9-6-3  
TTB  
Push ups
At the 5min mark
5min cap
15-12-9-6-3       
Dips   
Pull ups

Part B

Run conditioning    
2 rounds   
0-7min- 1000m run  
7-13min- 800m run    
13-16min-400m run    
repeat   

Friday August 21

Part A

30min to build to a heavy single deadlift

Part B

0-4min    
2 rounds  
21 Lateral hop over DB
12 DB thrusters 50/35   
21 Hop overs  
9 DB Clean & jerk
21 hop overs    
6 devils press
4-8min
21 Hop overs
6 Devils press    
21 hop overs  
9 C&J   
21 hop overs  
12 Thrusters   
 
Saturday August 22

Part A

15min mobility

Part B

Buy in 1000m run  
5 rounds   
10 front squats 125/85  
5 Thrusters  
5 bMU      
10 TTB    
Buy out 1000m row  

Aug 9, 2020

Monday August 10 - Saturday August 15, 2020

Monday August 10

Part A


15min Handstand hold/walk practice

Part B


6 rounds
25 WBS 20/14   
5 PC & J 135/95

Tuesday August 11


Part A


6min cap   
15-12-9-6-3
TTB
Push ups
At the 6min mark
6min cap    
15-12-9-6-3
Dips   
Pull ups

Part B


AMRAP 6min   
6 DB Box step overs 24/20”-50/35  
3/2 bMU  
rest 3min   
AMRAP 6min    
6 DB Alt snatch 50/35   
3 deficit HSPU 2"

Wednesday August 12


Part A


kipping/Butterfly pull up practice 15min

Part B


For time  
1 Burpee box jump over 30/24 – use of hands to jump over box is permitted. Feet do not need to touch box  
25 DU's  
2 BBJ   
25 DU's   
3 BBJ
25 DU's
 ...   
10 BBJ   
25 DU's

Thursday August 13


Part A


5min cap  
20 strict HSPU   
at the 7min mark   
1 set max unbroken strict pull ups - without letting go of the bar- 1 set unbroken kipping pull ups

Part B


1k run
100 burpees
1000m row

Friday August 14


Part A


15min mobility

Part B


For time  
30 SDLHP  95/65      
30 Front squats
30 H squat clean   
30 Power snatches
30 OH squats

Part C


30sec work- 30sec rest x 3 rounds
Mountain climbers
Hollow hold
Low plank
Arch hold

Saturday August 15


Part A


15min mobility

Part B


EVA  
45min time cap- choose KB load accordingly  
5 Rounds for Time
800-meter Run
30 Kettlebell Swings (2/1.5p)
30 Pull-Ups

Aug 2, 2020

Tuesday August 4 - Saturday August 8, 2020

No classes Monday Aug 3

Tuesday August 4

Part A


4 x 2 Power clean thruster - a little heavier than last week

Part B


EMOM x 4
8 Thruster @ 60%

Part C


Every 90sec x 6
3 power cleans  135/95                             
3 front squats
3 push press
AMRAP Burpees      
rest 90sec

Wednesday August 5


Part A


3 x 3 Tall snatch

Part B


6 x 1 Power snatch + 1 Hang squat snatch
 a little heavier than last week

Part C


10 rounds 
7 OH squat 95/65
7 TTB  
200m run

Thursday August 6


Part A


E2MOM x 5
SA Dumbbell complex
3 strict press
4 push press  
5 push jerks

Part B


8 rounds
1min to complete 12/10cal on rower in remainder of time AMRAP
3 DB push press 50/35  
3 Devils press
1min rest

Friday August 7


Part A


Deadlift - try to finish a little heavier this week  
With a running clock  
0:00- 9 reps
2:00- 7 reps  
4:00- 5 reps  
6:00- 3 reps
8:00 -1 rep  
9:00- 1 rep  
10:00- 1 rep  
11:00 -1 rep  
12:00 - 1 rep

Part B


40 DU's  
30 GHD
20 Duo DB deadlift 50/35
10 HSPU  
30 DU's
20 GHD
10 Duo DB DL
5 HSPU

Saturday August 8


Part A


15min mobility

Part B


1-mile run
20min AMRAP  
5 pull ups
10 push ups  
15 air squats  
20 sit ups
1-mile run